Templum North – CrossFit
Warm-up
Warm-up (No Measure)
200 Run or Row
1 Minute L/R Lower Lumbar foam roll (leaning to left then right side)
1 Minute L/R Hamstring roll
1 Minute Bootstrappers (squat then extend legs round out back)
1 Minute L/R Adductor foam roll
Lateral band walks down and back
Strength
Sumo Deadlift (5×4)
Working at 75% of your 1RM of your deadlift.
Partner Metcon
You Go I Go (AMRAP – Rounds and Reps)
AMRAP (with a Partner) in 12 minutes
7 Burpees
6/4 calorie Assault Airbike
3 Right-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)
3 Left-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)
Partners switch after each full round.
